Nutrition comparison · official data
CAVA vs Sweetgreen Nutrition
Calories, protein and sodium compared, side by side
Big number: the most protein in one order under 500 calories
Both chains publish nutrition information for their menus. We ran both through the same engine that powers our calculators, so every number here comes from CAVA's and Sweetgreen's own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories58 g12 gBowl: Baby Spinach, double Grilled Steak, Tzatziki, Crumbled Feta, Yogurt Dill, Greek GoddessSuper Green Goddess
- Calories in that order490465
- Signature item: calories700760Chicken + Rice BowlHarvest Bowl
- Signature item: sodium (daily value 2,300 mg)1,810 mg1,265 mg
- Menu items, sizes and ingredients11356
- Most protein for 500 calories or less: 58 g (490 calories) at CAVA for a bowl with Baby Spinach, double Grilled Steak, Tzatziki, Crumbled Feta, Yogurt Dill, Greek Goddess, against 12 g (465 calories) at Sweetgreen for the Super Green Goddess.
- Sodium in one signature item each: 1,810 mg (79% of the daily value) at CAVA for the Chicken + Rice Bowl, and 1,265 mg (55%) at Sweetgreen for the Harvest Bowl.
- CAVA is build-your-own, so your total depends on what you add. Sweetgreen sells set menu items, so most orders are fixed.
- CAVA lists 113 menu items, sizes and ingredients; Sweetgreen lists 56.
The details
Head to Head
| CAVA | Sweetgreen | |
|---|---|---|
| Most protein under 500 calories | 58 g, 490 calBowl: Baby Spinach, double Grilled Steak, Tzatziki, Crumbled Feta, Yogurt Dill, Greek Goddess | 12 g, 465 calSuper Green Goddess |
| Signature item | 700 cal, 40 g proteinChicken + Rice Bowl | 760 cal, 40 g proteinHarvest Bowl |
| Sodium in that item | 1,810 mg (79% of daily value) | 1,265 mg (55% of daily value) |
| How you order | Build your own | Set menu items |
| Menu items in our calculator | 113 | 56 |
| Nutrients published | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium |
| Data checked | Oct 2026 | Oct 2026 |
Each "most protein" order is one main dish, without sides or drinks; see how we picked them.
Side by side
Protein at CAVA and Sweetgreen
CAVA's Protein Options
Per standard portion, most protein first.
| Protein | Cal | Protein | Sodium |
|---|---|---|---|
| Grilled Chicken | 250 | 28 g | 670 mg |
| Harissa Honey Chicken | 260 | 26 g | 670 mg |
| Braised Lamb | 210 | 24 g | 450 mg |
| Spicy Lamb Meatballs | 300 | 24 g | 680 mg |
| Grilled Steak | 170 | 23 g | 280 mg |
| Glazed Salmon | 320 | 23 g | 630 mg |
| Falafel | 350 | 6 g | 810 mg |
| Roasted Vegetables | 100 | 3 g | 600 mg |
Sweetgreen's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| Super Green Goddess · 347 g | 465 | 12 g | 1,230 mg |
Try them
Example Orders
CAVA
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Lighter greens bowl | 400 | 35 g | 1,190 mg |
| High-protein double chicken | 793 | 71 g | 1,958 mg |
| Falafel rice bowl | 850 | 18 g | 2,210 mg |
| Loaded lamb pita | 905 | 45 g | 1,845 mg |
Sweetgreen
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Harvest Bowl | 760 | 40 g | 1,265 mg |
| Kale Caesar with focaccia | 775 | 49 g | 2,080 mg |
| Chicken Pesto Parm and a Spindrift | 513 | 38 g | 1,560 mg |
| Hot Honey Chicken plate | 845 | 49 g | 2,710 mg |
| Lighter: Super Green Goddess | 465 | 12 g | 1,230 mg |
| Cali Chicken Club wrap and chips | 1,495 | 52 g | 3,020 mg |
CAVA vs Sweetgreen FAQ
Is CAVA or Sweetgreen healthier?
Neither is healthier across the board; it depends on what you order. By each chain's official numbers, the most protein you can get for 500 calories or less is 58 g at CAVA and 12 g at Sweetgreen. Comparing one signature item each: 700 calories and 1,810 mg of sodium at CAVA for the Chicken + Rice Bowl, against 760 calories and 1,265 mg at Sweetgreen for the Harvest Bowl. Build your usual order in both calculators to compare exactly.
Which has more protein, CAVA or Sweetgreen?
Under 500 calories, CAVA comes out ahead: 58 g (490 calories) at CAVA for a bowl with Baby Spinach, double Grilled Steak, Tzatziki, Crumbled Feta, Yogurt Dill, Greek Goddess, and 12 g (465 calories) at Sweetgreen for the Super Green Goddess.
Which has less sodium, CAVA or Sweetgreen?
It depends on the order. Comparing one signature item each: 1,810 mg at CAVA for the Chicken + Rice Bowl, and 1,265 mg at Sweetgreen for the Harvest Bowl. The daily value is 2,300 mg. Both calculators show sodium for every item, so you can pick lower-sodium options as you build.
More Comparisons
About This Data
Figures are from each chain's own published nutrition information, as used in our CAVA calculator and Sweetgreen calculator, where you will find the source and date. Portions are made by hand and vary. See how we source and check data.